🧁 Spinach and Feta Egg Muffins (Meal Prep Friendly)
These Spinach and Feta Egg Muffins are one of those rare recipes that work every single time. I’ve tested dozens of variations, but I always come back to this combo. The feta adds a creamy, salty bite, while the spinach brings nutrition and vibrant color. Whether you’re prepping for the week or need a healthy grab-and-go breakfast, this recipe never lets me down.
✅ Why You’ll Love These Egg Muffins
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Simple Ingredients: No fancy flours or meats — just real, whole foods.
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High in Protein: Each muffin is packed with clean fuel.
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Meal Prep Friendly: Make ahead and enjoy all week long.
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Totally Customizable: Easy to switch up based on your taste or fridge contents.
🥚 Ingredients
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6 large eggs
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1 cup fresh spinach, chopped
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½ cup crumbled feta cheese
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¼ cup milk (or plant-based alternative)
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½ tsp salt
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¼ tsp black pepper
👩🍳 How to Make Spinach and Feta Egg Muffins
1. Prep the Oven and Muffin Tin
Preheat oven to 350°F (180°C). Grease a 12-cup muffin tin well with oil or nonstick spray.
2. Whisk the Eggs
In a large bowl, whisk eggs, milk, salt, and pepper until smooth and slightly frothy.
3. Add Fillings
Stir in the chopped spinach and feta cheese until evenly combined.
4. Fill the Muffin Tin
Pour the mixture into each muffin cup, filling about ¾ full.
5. Bake
Bake for 20–25 minutes, until muffins are puffed and tops are lightly golden. Centers should be firm, not jiggly.
6. Cool and Serve
Let cool for 5 minutes before removing. Serve warm or refrigerate for later.
🌀 Customization Ideas
Use this base as a blank canvas! Here are my go-to add-ins:
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Veggies: Bell peppers, cherry tomatoes, mushrooms, or zucchini (lightly sauté first)
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Cheese: Cheddar, goat cheese, mozzarella, or spicy pepper jack
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Protein: Turkey bacon, cooked sausage, or diced ham
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Herbs: Basil, dill, chives, or parsley for extra freshness
🧊 Storage & Reheating Tips
These muffins are built for meal prep.
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Fridge: Store in an airtight container up to 3 days. Wrap in paper towels to reduce moisture.
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Freezer: Freeze individually or with parchment between layers to prevent sticking.
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Reheat (Microwave): 30–45 seconds wrapped in a paper towel.
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Reheat (Oven): Bake at 325°F (160°C) for 6–8 minutes.
🥗 Serving Suggestions
Not just for breakfast! These muffins work in a variety of meals:
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Breakfast Plate: Pair with avocado, toast, or fruit.
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Brunch Tray: Add to a board with yogurt, granola, and berries.
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Lunchbox: Pack two muffins with crackers and raw veggies.
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Snack Board: Halve them and serve with a dipping sauce or hummus.
⚠️ Common Mistakes (and How to Fix Them)
| Issue | Cause | Fix |
|---|---|---|
| Muffins stick | Not enough grease or old pan | Generously oil pan or use silicone molds |
| Eggs puff up too much | Oven too hot | Stick to 350°F and avoid overbaking |
| Watery bottoms | Spinach too wet | Use fresh spinach and pat dry |
| Rubbery texture | Overbaking or too much dairy | Bake just until set, limit milk to ¼ cup |
| Flat flavor | Not enough seasoning | Taste mix before baking and add herbs |
💪 Why These Are Perfect for Meal Prep
This recipe checks all the boxes for busy weeks:
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⏱ Quick prep (10 mins, no fuss)
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🎯 Portion controlled
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🧼 One-bowl, low-mess cleanup
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♻️ Easily customizable every week
👨👩👧 Why Kids and Adults Love Them
As a parent and a chef, these egg muffins are a true household win:
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Muffin shape: Easy for little hands
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Naturally gluten-free: No flour, just eggs and veggies
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Soft texture: Easy to chew for all ages
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No added sugar: Just real, whole food flavor
❓ Frequently Asked Questions
Can I skip the milk?
Yes! You can omit it or use almond/oat/soy milk. Texture will still be soft and fluffy.
Can I use frozen spinach?
Absolutely — just thaw and squeeze dry before adding.
Are these low carb?
Yes, naturally low in carbs with no starches or flours added.
Can I prep the mix ahead of time?
Yes. Mix the night before, stir in the morning, then bake fresh.
Can I use a mini muffin tin?
Yes — reduce baking time to 12–15 minutes.
